Simple Scrambled Tofu and Kale

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Simple Scrambled Tofu and Kale
30 min.
4
150kcal

Suggestions


Are you looking for a delicious and nutritious way to start your day? Look no further than this Simple Scrambled Tofu and Kale recipe! Packed with vibrant flavors and wholesome ingredients, this dish is not only a feast for the senses but also a powerhouse of health benefits. With a perfect balance of protein, healthy fats, and fiber, it’s an ideal choice for anyone seeking a satisfying breakfast or brunch option.

This recipe is incredibly versatile, catering to a variety of dietary preferences. Whether you're vegetarian, vegan, gluten-free, or simply looking to incorporate more plant-based meals into your diet, this dish checks all the boxes. The combination of crumbled tofu, sautéed mushrooms, and fresh kale creates a hearty scramble that is both filling and flavorful. The addition of spices like smoked paprika and ground cumin elevates the taste, making each bite a delightful experience.

Ready in just 30 minutes, this Simple Scrambled Tofu and Kale is perfect for busy mornings or leisurely brunches with friends. With only 150 calories per serving, you can enjoy a guilt-free meal that nourishes your body and satisfies your taste buds. So grab your frying pan or wok, and let’s whip up this healthy, colorful dish that will leave you feeling energized and ready to take on the day!

Ingredients

  • cloves garlic minced
  • teaspoon ground cumin 
  • 12 ounces kale thinly sliced
  • ounces mushrooms sliced
  • 0.3 cup nutritional yeast 
  •  bell pepper diced red
  • teaspoon salt to taste (or )
  • servings salt and pepper to taste
  • 1.5 teaspoons paprika smoked (mild or spicy)
  • 14 ounces spicy tofu firm crumbled
  • 0.3 teaspoon turmeric 

Equipment

  • frying pan
  • wok

Directions

  1. Heat a deep, non-stick skillet or wok over medium-high heat. When it’s hot, add the red pepper and mushrooms and cook until the mushrooms begin to soften.
  2. Add the garlic and cook for another minute.
  3. Add the tofu and sprinkle it with the paprika, cumin, salt, and turmeric. Cook, stirring constantly, until the spices are fragrant and the tofu is hot throughout. Reduce the heat to medium.
  4. Add the kale and stir. If the mixture seems dry, add a tablespoon or two of water. Cover and steam, stirring every minute or so, until the kale softens, about 4 to 7 minutes, depending on how tender you like your kale. Stir in the nutritional yeast, check the seasonings, and add salt and freshly ground black pepper to taste. Cook for another minute or two until heated through.

Nutrition Facts

Calories150kcal
Protein36.54%
Fat34.22%
Carbs29.24%

Properties

Glycemic Index
41.5
Glycemic Load
1.27
Inflammation Score
-10
Nutrition Score
26.013912973197%

Flavonoids

Luteolin
0.18mg
Isorhamnetin
20.07mg
Kaempferol
39.81mg
Myricetin
0.02mg
Quercetin
19.3mg

Nutrients percent of daily need

Calories:150.3kcal
7.52%
Fat:6.26g
9.63%
Saturated Fat:0.72g
4.51%
Carbohydrates:12.03g
4.01%
Net Carbohydrates:5.5g
2%
Sugar:3.46g
3.84%
Cholesterol:0mg
0%
Sodium:829.88mg
36.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.04g
30.07%
Vitamin K:333.82µg
317.92%
Vitamin A:9803.72IU
196.07%
Vitamin C:119.25mg
144.55%
Calcium:353.63mg
35.36%
Manganese:0.69mg
34.29%
Vitamin B2:0.56mg
33.01%
Fiber:6.53g
26.13%
Iron:3.7mg
20.57%
Folate:76.57µg
19.14%
Potassium:629.42mg
17.98%
Vitamin B3:3.46mg
17.28%
Vitamin B6:0.31mg
15.48%
Copper:0.25mg
12.3%
Vitamin B1:0.17mg
11.13%
Phosphorus:110.75mg
11.08%
Vitamin B5:1.05mg
10.48%
Magnesium:40.54mg
10.14%
Selenium:6.36µg
9.09%
Vitamin E:1.28mg
8.51%
Zinc:0.78mg
5.21%